WOD: 5.25.15

…in a larger sense, we can not dedicate, we can not consecrate, we can not hallow this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us—that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion—that we here highly resolve that these dead shall not have died in vain—that this nation, under God, shall have a new birth of freedom—and that government of the people, by the people, for the people, shall not perish from the earth.

~Abraham Lincoln, The Gettysburg Address

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WOD: ‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:

  • 1-mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1-mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

**If you have a twenty pound vest or body armor, wear it.

 

Scaling Options:

“Murph Light”: 800m Run, 50 Pull-ups, 100 Push-ups, 150 Air Squats, 800m Run

“Smurph”: 400m Run, 25 Pull-ups, 50 Push-ups, 100 Air Squats, 400m Run

 


CrossFit Progression Rochester MN “Murph” Tribute